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Exercises for Overweight People
Facing these challenges is hard-but it can be done! The information in this booklet may help you start being more active and healthier-no matter what your size!
Why should I be active?
Being physically active may help you live longer and protect you from:
* diabetes
* heart disease and stroke
* high blood pressure
* osteoporosis (a disease leading to weak bones that may break easily)
If you have any of these health problems, being physically active may help control or improve your symptoms.
Regular physical activity helps you feel better because it:
* lowers your stress and boosts your mood
* increases your strength and helps your contour abs
* helps control blood pressure and blood sugar
* helps build healthy bones, muscles, and joints
* helps your heart and lungs work better
* improves your self-esteem.
Being physically active can be big fun!
How do I get started?
To start being more active and keep at it:
* Start slowly. Your body needs time to get used to your new activity.
* Warm up. Warm-ups get your body ready for action. Shrug your shoulders, tap your toes, swing your arms, or march in place. You should spend a few minutes warming up for any physical activity-even walking. Walk more slowly for the first few minutes.
* Cool down. Slow down little by little. If you have been walking fast, walk slowly or stretch for a few minutes to cool down. Cooling down may protect your heart, relax your muscles, and keep you from getting hurt.
* Set goals. Set short-term and long-term goals. A short-term goal may be to walk 5 minutes on at least 3 days for 1 week. It may not seem like a lot, but any activity is better than none. A long-term goal may be to walk 30 minutes on most days of the week by the end of 6 months.
* Get support. Get a family member or friend to be physically active with you. It may be more fun, and your buddy can cheer you on.
* Track progress. Keep a journal of your physical activity. You may not feel like you are making progress but when you look back at where you started, you may be pleasantly surprised!
? Have fun! Try different activities to find the ones you really enjoy..
What physical activities can a very large person do?
Most very large people can do some or all of the physical activities in this article. You do not need special skills or a lot of equipment.
You can do: * Weight-bearing activities, like walking and golfing, which involve lifting or pushing your own body weight.
* Non-weight-bearing activities, like swimming and water workouts, which put less stress on your joints because you do not have to lift or push your own weight. If your feet or joints hurt when you stand, non-weight-bearing activities may be best for you.
* Lifestyle activities, like gardening, which do not have to be planned.
Physical activity does not have to be hard or boring to be good for you. Anything that gets you moving around-even for only a few minutes a day-is a healthy start to getting more fit.
Chances are your health care provider will be pleased with your decision to start an activity program. It is unlikely that you will need a complete medical exam before you go out for a short walk!
Gentle physical activity is healthy.
You do not have to push yourself to benefit from physical activity. Thirty minutes of gentle physical activity (like walking) can be just as healthy as 15 minutes of intense physical activity (like fast dancing).
Walking (weightbearing)
The walking that you do during the day (like doing chores around the house or in the yard) can help you be more fit. But regular, steady walking that makes you breathe heavier can help you to be healthier. It will give your heart and lungs-as well as your leg muscles-a good workout.
If you are not active now, start slowly. Try to walk 5 minutes a day for the first week. Walk 8 minutes the next week. Stay at 8-minute walks until you feel comfortable. Then increase your walks to 11 minutes. Slowly lengthen each walk by 3 minutes-or walk faster.
Tips for walking: * Wear comfortable walking shoes with a lot of support. If you walk often, you may need to buy new shoes every 6 to 8 months.
* Wear garments that prevent inner thigh chafing, such as tights or spandex shorts.
* Make walking fun. Walk with a friend or pet. Walk in places you enjoy, like a park or shopping mall.
Dancing (weight-bearing or non-weight-bearing)
Dancing may help:
* tone your muscles
* improve your flexibility
* make your heart stronger
* make your lungs work better.
You can dance in a health club, in a nightclub, or at home. To dance at home, just move your body to some lively music!
Dancing on your feet is a weight-bearing activity. Dancing while seated lets you move your arms and legs to music while taking the weight off your feet. This may be a good choice if you can't stand on your feet very long.
Water Workouts (non-weight-bearing)
Exercising in water helps you feel:
- Flexible. You can bend and move your body in water in ways you cannot on land.
- Strong. Working against the water will help your body get stronger.
- At less risk of injury. Water makes your body float. This keeps your joints from being pounded or jarred and helps prevent sore muscles and injury.
- Refreshed. You can keep cooler in water-even when you are working hard.
You do not need to know how to swim to work out in water-you can do shallow-water or deep-water exercises without swimming.
For shallow-water exercise, the water level should be between your waist and your chest. If the water is too shallow, it will be hard to move your arms underwater. If the water is deeper than chest height, it will be hard to keep your feet touching the pool bottom.
For deep-water exercise, most of your body is underwater. This means that your whole body will get a good workout. For safety and comfort, wear a foam belt or life jacket.
Many swim centers offer classes in water workouts. Check with the pools in your area to find the best water workout for you.
Weight Training (weight-bearing or non-weight-bearing)
Weight training builds strong muscles and bones. Getting stronger can also help prepare you for other kinds of physical activity. You can weight train at home or at a fitness center.
You do not need benches or bars to begin weight training at home. You can use a pair of hand weights or even two soup cans.
Make sure you know the correct posture and that your movements are slow and controlled.
Before you buy a home gym, check its weight rating (the number of pounds it can support) to make sure it is safe for your size. Also if you are thinking of buying a contour ab belt then read reviews online first before you buy, to make sure you get the best one for you. If you want to join a fitness center where you can use weights, shop around for one where you feel at ease.
Weight training rule of thumb.
If you cannot lift a weight 6 times in a row, the weight you are lifting is too heavy. If you can easily lift a weight 15 times in a row, your weight is too light.
Bicycling (non-weight-bearing)
You can bicycle indoors on a stationary bike, or outdoors on a road bike. Biking does not stress any one part of the body-your weight is spread between your arms, back, and hips.
You may want to use a recumbent bike. On this type of bike, you sit low to the ground with your legs reaching forward to the pedals. This may feel better than sitting upright. The seat on a recumbent bike is also wider than the seat on an upright bike.
For biking outdoors, you may want to try a mountain bike. These bikes have wider tires and are heavy. You can also buy a larger seat to put on your bike. Make sure the bike you buy has a weight rating at least as high as your own weight..
Stretching (weight-bearing or non-weight-bearing)
Stretching may help you:
* be more flexible
* feel more relaxed
* improve your blood flow
* keep your muscles from getting tight after doing other physical activities.
You do not have to set aside a special time or place to stretch. At home or at work, stand up, push your arms toward the ceiling, and stretch. Stretch slowly and only enough to feel tightness-not until you feel pain. Hold the stretch, without bouncing, for about 30 seconds. Do not stretch cold muscles. Yoga and tai chi are types of stretching. They help you breathe deeply, relax, and get rid of stress.
Your local fitness center may offer yoga, tai chi, or other stretching classes. You may want to start with "gentle" classes, like those aimed at seniors.
Questions to ask when choosing a fitness center.
-Can the treadmills or benches support people who are large?
-Do the fitness staff know how to work with people of larger sizes?
-Can I take time to see how I like the center before I sign up?
-Is the aim to have fun and get healthy-not to lose weight?
Lifestyle Activities
Lifestyle physical activities do not have to be planned. You can make small changes to make your day more physically active and improve your health.
For example,
* Take 2- to 3-minute walking breaks at work a few times a day.
* Put away the TV remote control-get up to change the channel.
* March in place during TV commercials.
* Sit in a rocking chair and push off the floor with your feet.
* Take the stairs instead of the elevator.
Doing chores like lawn mowing, leaf raking, gardening, and housework may also improve your health.
Stop your activity right away if you:
* have pain, tightness, or pressure in your chest or left neck, shoulder, or arm
* feel dizzy or sick
* break out in a cold sweat
* have muscle cramps
* feel pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.
Ask your health care provider what to do if you have any of these symptoms. Slow down if you feel out of breath. You should be able to talk during your activity, without gasping for breath.
Drink lots of water before, during, and after physical activity (even water workouts) to replace the water you lose by sweating.
Do not do hard exercise for 2 hours after a big meal (but taking a walk is OK). If you eat small meals, you can be physically active more often.
Wear the right clothes:
* Wear lightweight, loose-fitting tops so you can move easily.
* Wear clothes made of fabrics that absorb sweat and remove it from your skin.
* Never wear rubber or plastic suits. Plastic suits could hold the sweat on your skin and make your body overheat.
* Women should wear a good support bra.
* Wear supportive athletic shoes for weight-bearing activities.
* Wear a knit hat to keep you warm when you are physically active outdoors in cold weather. Wear a tightly woven, wide-brimmed hat in hot weather to help keep you cool and protect you from the sun.
* Wear sunscreen when you are physically active outdoors.
Healthy, fit bodies come in all sizes. Whatever your size or shape, get physically active now and keep moving for a healthier life!
Applaud yourself!
If you can do only a few or none of these activities, it's OK. Remember to appreciate what you can do, even if you think it's a small amount. Just moving any part of your body-even for a short time-can make you healthier.
Safety Tips
Drink plenty of water. Water helps every cell and organ in your body work. It cushions your joints, helps keep you regular, and keeps your body cool.
Appreciate Yourself!
If you cannot do an activity, don't be hard on yourself. Feel good about what you can do. Be proud of pushing yourself up out of a chair or walking a short distance.
Pat yourself on the back for trying even if you can't do it the first time. It may be easier the next time!
About the Author
Greg Nesbit has written many helpful and informative articles on the subjects of ab belts, health, diet, weight loss and wellbeing.
If you require more information on ab belts before you buy one, you can read two trusted reviews: Ab belt comparison, or Contour Abs vs Flex Belt.
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Woman on Exercise Bike $19.99 Woman on Exercise Bike - Premium Poster |
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2012 Dahon Eco C7 Folding Bike $539.99 2012 Dahon Eco C7 Folding Bike. Perfect for bike commuting, running pollution-free errands and getting out an enjoying some fresh air and exercise, the Dahon Eco C7 7-speed folding bike offers the convenience of easy folding and portability. The Eco C7 features a sturdy aluminum frame, efficient and easy shifting Shimano drivetrain and rugged and reliable components. |
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Girl on an Exercise Bike in the Gymnasium of the Titanic $34.99 Girl on an Exercise Bike in the Gymnasium of the Titanic - Giclee Print |
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Davina Mini Exercise Bike. $34.99 This mini exercise bike from the Davina range can be used to exercise legs or arms for greater value for money. Use this bike to workout anywhere - at home, on the sofa, or even at work.Can be used to exercise the legs or arms.General information:Size H41.5, W36.5, D30cm. |
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Everlast Mini Exercise Bike. $42.99 This mini exercise bike from Everlast is a fantastic way to exercise for busy people. Workout leg muscles anywhere - at home, on the sofa, or even at work.Easy carry handle.Manual resistance system.Pedal straps.General information:Batteries required 2 x LR44 (not included).Size H47.5, W35, D32.5cm. |
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CPS 9190 Exercise Bike $379 The Stamina CPS 9190 Indoor Cycle exercise bike gives your home exercise cycling the feel of a real road bike. The weighted flywheel builds speed like an outdoor bike. The stronger steel construction lets you stand up and pedal hard like you are riding uphill or just pedaling all out with the solid support of the steady, rock solid base. The seat adjusts up and down as well as fore and aft to put you in proper riding position. All of this let's you work hard to burn calories and tone legs, hips, thighs, and buns. Size: Small |
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Pro Fitness Exercise Bike. $54.99 This exercise bike from Pro Fitness has manual resistance and console feedback, giving you statistics about your workout. A great way to exercise at home in a way that is low impact to hips, knees and ankles.Manual resistance system.Console feedback including: scan, time, speed, distance and calories.Free tension control.Pedal straps.Maximum user weight 100kg (15st10lb).General information:Batteries required 3 x AAA (not included).Size H87, W46, D99cm.Weight 10kg.Assembly required. |
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Davina Magnetic Exercise Bike. $124.99 This magnetic exercise bike comes from the fantastic Davina range. Offering value for money and a great workout experience, this bike features smooth magnetic resistance. An ideal way to have a low impact cardiovascular workout at home.Manual resistance system.Hand grip pulse sensor.Console feedback including: time, speed, distance, calories, scan and pulse.8 level tension control.4kg flywheel.Pedal straps.Maximum user weight 100kg (15st10lb).General information:Batteries required 2 x AA (not included).Size H124, W55, D81cm.Weight 21kg. |
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Weslo Pro 110X Exercise Bike $199.99 This exercise bike features 12 digital resistance levels that allow you to quickly change the intensity for a thorough workout. An Apple iPod port lets you listen to music while you exercise. |
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Avari Upright Exercise Bike $374.18 The Avari Upright Exercise Bike provides a quiet, smooth workout with a tension dial that lets you choose and change the intensity/resistance anytime during your workout. This exercise bike also spotlights a sturdy steel frame.Brand: AvariUpright Exercise BikeSmooth, quiet pedal resistanceAdjustable band resistanceDial tension control to set workout intensityInTouch monitor with large, easy-to-read numbersMonitor tracks time, speed, distance, calories, and scans with simple, one-button controlOversized, weighted pedalsMultiple seat positions adjust to fit most usersComfortable, oversized, wrapped vinyl seatSturdy steel frameLeveling stabilizer capsDimensions: 49 inches high x 23 inches wide x 35 inches longModel: A150-100 |
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Reebok Z9 Exercise Bike. $399.99 Enjoy a stylish workout at home with the Reebok Z9 exercise bike. Perfect for a cardiovascular workout with low impact on hips, knees and ankles, this bike features programmable resistance and a large choice of 13 user programmes.Mains powered.Programmable resistance system.Hand grip pulse sensor.13 user programmes.Programmes include: 12 programs and pulse recovery.Console feedback including: speed, distance, time, calories, pulse, RPM and watts.16 level tension control.9kg flywheel.Self levelling pedals with pedal straps.Maximum user weight 120kg (18st13lb).General information:Size H92, W52, D133cm.Weight 35.5kg.Transportation wheels.Assembly required.Manufacturer's 2 year guarantee.EAN/MPN/UPC/ISBN: 5055436100850. |
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York Aspire Exercise Bike. $299.99 This exercise bike is great value for money. With magnetic resistance and 23 user programmes for a smooth and varied workout, a bike is a great way to improve cardiovascular fitness in a way that has low impact on hips, knees and ankles.Mains powered.Programmable resistance system.Hand grip pulse sensor.23 user programmes.Programmes include: target time, distance, calories, preset programmes and heart rate control.Console feedback including: time, distance, speed, calories, scan, pulse, etc.16 level tension control.4.5kg flywheel.Self levelling pedals with pedal straps.Maximum user weight 125kg (19st10lb).General information:Size H134, W48, D91cm.Weight 29kg.Transportation wheels.EAN/MPN/UPC/ISBN: 0014961530513. |
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Everlast Pursuit Exercise Bike. $199.99 The Pursuit exercise bike from Everlast features mains powered programmable resistance. A low impact workout on hips, knees and ankles, this model features 8 levels of tension control allowing you to choose a higher or lower intensity to suit you.Mains powered.Programmable resistance system.Hand grip pulse sensor.10 user programmes.Programmes include: 8 preset and 2 manual.Console feedback including: scan, time, speed, distance, calories, 10 program and pulse.8 level tension control.5kg flywheel.Self levelling pedals with pedal straps.Maximum user weight 100kg (15st10lb).General information:Size H132.5, W48.5, D100cm.Weight 23.25kg.Transportation wheels.Assembly required. |
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Reebok Z7 Exercise Bike. $319.99 The Z7 exercise bike from Reebok offers manual resistance and a choice of 8 levels of tension control. Get statistics while you workout, including details of speed, distance and calories burnt. Perfect for a low impact workout at home.Manual resistance system.Hand grip pulse sensor.4 user programmes.Programmes include: 3 target and pulse recovery.Console feedback including: speed, distance, time, calories, RPM, temperature and pulse. 8 level tension control.7kg flywheel.Self levelling pedals with pedal straps.Maximum user weight 120kg (18st13lb).General information:Batteries required 2 x AA (included).Size H92, W52, D133cm.Weight 33.5kg.Transportation wheels.Assembly required.Manufacturer's 2 year guarantee.EAN/MPN/UPC/ISBN: 5055436100973. |
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Sainsbury's Magnetic Exercise Bike $129.99 This well-equipped stationary bike uses magnetic resistance to give you a first-class workout. Choose one of the eight reistance levels or just start pedalling and adjust your resistance as you go. The pulse monitor will help you identify the ideal training zone for building fitness and burning fat. |
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Horizon Fitness Recumbent Exercise Bike $399.99 This recumbent exercise bike features 8 programs, including manual, intervals, rolling, weight loss, reverse train, random and 2 custom programs to help you achieve your fitness goals. The heavy-duty flywheel and magnetic breaks offer fluid motion. |
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Sunny Motorized Mini Exercise Bike $176.39 Convenient, space-efficient exercise mini bikeHelps build muscular strength of legs or armsGreat addition to any home gymQuiet DC motor drive systemCompact, lightweight body15-minute timer switchMulti-function LCDScan, time, count, and calories displayHandheld speed controlAdjustable speedsFoldable pedalsMini exercise bike measures 18 inches long x 16.5 inches high x 13.75 inches wide |
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Body Sculpture Magnetic Exercise Bike $149.99 The BC6730 is a top-of-the-range programmable magnetic bike with a wealth of features. |
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Pro-Form 290 SPX Exercise Bike $284.54 Get all the benefits of an outdoor bike ride in the comfort of your home with this exercise bike designed for spinning for time-efficient calorie burning. The fully adjustable seat ensures a comfortable riding position. |
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Roger Black Gold Exercise Bike. $279.99 Experience the road in the comfort of your home with the Roger Black Gold Exercise Bike. A variety of user programmes lets you change the terrain to add intensity to your workout experience. A great way to exercise the legs with low impact to knees, hips and ankles.Programmable resistance system.Hand grip pulse sensor.9 user programmes.Programmes include: manual, 9 preset, heart rate control and recovery and body fat analysis.16 level tension control.6kg flywheel.Self levelling pedals with pedal straps.Maximum user weight 120kg (18st13lb).General information:Size H124, W50, D110cm.Weight 28kg.Transportation wheels.Assembly required. |
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Stronger Seniors: Core Fitness Chair Exercise (DVD) $28.67 STRONGER SENIORS-CORE FITNESS CHAIR EXERCISE(DVD) |
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Davina Foldable Magnetic Exercise Bike. $109.99 This foldable exercise bike is a great value for money way to work out at home. Featuring magnetic resistance for a smooth session, the console gives feedback including pulse and calories. This bike fits in perfectly with busy homes and lives. Manual resistance system.Hand grip pulse sensor.Console feedback including: time, speed, distance, calories, scan and pulse.8 level tension control.1.26kg flywheel.Pedal straps.Maximum user weight 100kg (15st10lb).General information:Batteries required 2 x AAA (not included).Size H110, W44, D80cm.Weight 14.5kg.Folds away for storage. |
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Everlast Foldable Magnetic Exercise Bike. $109.99 Enjoy magnetic resistance for a smoother workout and console feedback on your session with this Everlast exercise bike. A fantastic way to improve cardiovascular fitness in a low impact way. This bike conveniently folds away for storage when not in use.Manual resistance system.Hand grip pulse sensor.Console feedback including: time, speed, distance, calories, scan and pulse.8 level tension control.2.4kg flywheel.Self levelling pedals with pedal straps.Maximum user weight 100kg (15st10lb).General information:Batteries required 2 x AA (not included).Size H112, W41, D72cm.Weight 18kg.Folds away for storage. |
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Stamina Cps 9300 Exercise Bike $549.99 The Stamina® CPS 9300 Indoor Cycle exercise bike gives you the consistent, cadenced ride of a real road bike. The weighted flywheel builds speed like an outdoor bike to give you the feel of real cycling. The sturdiest steel frame gives an exceptionally solid ride. The seat adjusts up and down as well as fore and aft to put you in proper riding position. This is the bike for well balanced, low impact cardio workouts, and for bikers who want to train indoors on bad weather days. FEATURES: 40 lb. cast flywheel Quiet and smooth belt drive Horizontally and vertically adjustable seat No-slip adjustable, black, vinyl-dipped handlebars Wide range of tension adjustments Smooth, quiet pedal bearings Adjustable shoe clips for upward as well as downward resistance Water bottle holder with bottle Wheels for easy portability Weight limit: 300 lbs. Size: 44-inch long x 19-inch wide x 44-inch high Product Color: Silver, Yellow, Grey, Black Resistance: Simple tension adjustment to any intensity level Targeted Training: Cardiovascular fitness to aid in weight loss, tones legs, hips, abs Includes: Stamina® CPS 9300 Indoor Cycle, water bottle, owner's manual Assembly: Some assembly required Diet & Fitness , Exercise Equipment , Exercise Bikes & Rowers , Exercise Bikes |
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X5 Kid's Spin Exercise Bike $762.84 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Finally an exercise bike designed specifically for kids!Strong and sturdy design made for commercial applications16.5 lb. flywheel - Free Wheels when student stops pedaling14 gauge steel tubingFeatures long life roller bearings and aluminum alloy pedalsComfortable user height = 40" - 63" - weight capacity 250 lb. |
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Endurox R4 Recovery Drink Mix - 14 Servings $29.99 Endurox R4 Recovery Drink Mix - 14 Servings. Endurox has raised the bar again on their popular R4 Recovery Drink Mix! Now with more glutamine, better glycogen replenishment, 25% less sugar and an optimized carbohydrate profile -- perfect for high intensity exercise and exercise lasting more than an hour. |
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Endurox R4 Recovery Drink Mix - 28 Servings $49.99 Endurox R4 Recovery Drink Mix - 28 Servings. Endurox has raised the bar again on their popular R4 Recovery Drink Mix. Now with more glutamine, better glycogen replenishment, 25% less sugar and an optimized carbohydrate profile -- perfect for high intensity exercise and exercise lasting more than an hour. |
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Endurox R4 Recovery Drink Mix - Single Serving Tropica $3.99 Endurox R4 Recovery Drink Mix - Single Serving Tropica. Endurox has raised the bar again on their popular R4 Recovery Drink Mix. Now with more glutamine, better glycogen replenishment, 25% less sugar and an optimized carbohydrate profile -- perfect for high intensity exercise and exercise lasting more than an hour. |
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Endurox R4 Recovery Drink Mix - Single Serving Orange 968 $3.99 Endurox R4 Recovery Drink Mix - Single Serving Orange 968. Endurox has raised the bar again on their popular R4 Recovery Drink Mix. Now with more glutamine, better glycogen replenishment, 25% less sugar and an optimized carbohydrate profile -- perfect for high intensity exercise and exercise lasting more than an hour. |
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The Stick 17.5" Self Massage Tool $27.49 The Stick 17.5 Self Massage Tool. This RPI massage tool is used by top athletes before and after exercise to help with muscle repair. |